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Green Harvest tasty choices for Microgreens

GREEN HARVEST SPROUTING GUIDE

Beetroot microgreens

Buckwheat microgreens

Golden purslane

Leaf Amaranth Mekong Red Basil Genovese Beetroot Bulls Blood Broccoli 'Green Sprouting Broccoli Raab Cabbage Bok Choy Cabbage Red Express Cabbage Chinese Chicory 'Red Dandelion Daikon Radish Endive Garlic Chives Golden Purslane Kale 'Red Winter' Kohlrabi Purple Vienna Lettuce - all leaf types Mizuna Millet French White Mustard Golden Streaks Mustard 'Osaka Purple' Mustard Red Giant Orach Ruby Red Parsley Giant of Italy Pea Perilla Rocket Salad Mix Shungiku Silverbeet Colour Mix Silverbeet Ruby Spinach Tatsoi

We are constantly told that fresh is best but as gardeners know, homegrown is better, especially when it comes to those essential nut ri ent s prov ided by green vegetables that our bodies need replenished every day. Sprouting is an easy way to add these essential vitamins and enzymes to your diet. Other advantages to doing your own sprouting: It is simple and quick; only very Alfalfa sprouts basic equipment is needed There is a wide choice of taste sensations; sprouts are usually eaten raw but some (lentils, soybeans, chickpeas) require light steaming Commercial sprouts do not always use organic seed, so growing your own gives you that chance to increase your organic consumption It takes very little space in the kitchen and allows you to grow some of your food without actually needing a garden It is very economical, sprouts can multiply by up to 15 times their weight It allows you to reduce your food miles by supporting your local grower you! Sprouting is all about providing the right conditions for seed to germinate. In a sense it is bench top organic vegetable gardening.

Leaf Amaranth

See the website for current availability and prices

Mustard and cress growing in potting mix

We highly recommend: How Can I Grow and Use Sprouts as Living Food? Isabell Shipard 2005 A simply fantastic book on sprouting and health. Learn how to sprout and supply, by weight, the richest source of vitamins, minerals and anti-oxidants of all fresh food, in your own kitchen. Covering over 100 kinds of sprouting seeds, the best methods, nutritional and medicinal benefits, using sprouts with practical and simple recipes. 138 pp Available from Green Harvest
50% post consumer waste, 50% certified fibre FSC Mega Silk paper

Green Harvest Organic Gardening Supplies Supplying Australian gardeners since 1993 by mail-order & web PO Box 92 MALENY QLD 4552 Freecall 1800 681014 www.greenharvest.com.au

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CHOOSING YOUR SPROUTS

Alfalfa Alfalfa is the most popular sprout with a delicious nutty flavour. It is highly nutritious and rich in vitamins B1, B2, C, E, K, D and especially vitamin A; minerals such as phosphorus, calcium (five times more than milk), magnesium, iron, potassium, sulphur, zinc; and a good quantity of protein (35%) and fibre. Alfalfa sprouts are used to support convalescence, and to prevent anaemia and osteoporosis. Expose the sprouts to full sunlight on the 5th day to make them more nutritious.

Barley Grass Barley is too chewy for most people as a sprout, instead grow it as barleygrass, an alternative to wheatgrass. Combining the 2 grasses in juice improves the flavour. It is highly nutritious and rich in vitamins A, B, C, E and K; minerals such as phosphorus, calcium, magnesium, iron, potassium; chlorophyll, lecithin, pantothenic acid, protein (30%).

Broccoli This sprout has a distinctive broccoli taste which is quite hot and strong; it is also highly nutritious. The tender leaves are rich in vitamins A, B, C, E; minerals such as potassium, calcium, iodine, magnesium, sulphur; enzymes, protein (35%) and chlorophyll. It is believed to stimulate the immune system and have a tonic effect.

Buckwheat Buckwheat sprouts are rich in vitamins A, B, C, E, K, essential fatty acids and minerals such as calcium, iron, magnesium, niacin, potassium and all amino acids, protein (15%). Buckwheat sprouts stimulate the appetite, reduce cholesterol and are helpful against anaemia and fatigue.

Chickpea This sprout has a nutty flavour and crunchy texture, it can also be cooked, in casseroles or hommos, to bring out the flavour. Chickpea sprouts have a high content of carbohydrates and protein (20%) and contain vitamins A, C, B, B17 and E; folic acid; and minerals calcium,

How to Grow microgreens Microgreens are best grown in seedling trays. They differ from sprouts in that they are grown in sunlight and usually harvested when there are 2 or more true leaves whilst sprouts are eaten much smaller. For your soil mix choose between organic potting mix Lettuce Brown Romaine (look for an organic certification number on the bag), cocopeat, vermiculite, sieved compost or worm castings. To grow a batch of microgreens fill the tray with your selected soil mix 2-3 cm deep and moisten the mix. Soak the seed overnight then sprinkle the seeds evenly on top of the mix and gently pat them down; then cover with .5 cm of mix. Cover the tray with a lid or another inverted tray to help keep the seeds moist until they sprout. Water often using a sprayer. Adding diluted organic nutrients eg kelp, compost tea to the sprayer will improve the nutrient levels in the microgreens. Where to Grow microgreens? You can grow them indoors on a well-lit bench or outdoors on a covered deck or in a shadehouse. An easy way to get started is to use a MiniGreenhouse. This is a tubular steel-framed structure that can be placed on a deck or balcony Available from : www.greenharvest.com.au/tools/ propagation_supplies_prod.html How to Harvest microgreens Microgreens are usually harvested when there are four or more leaves. Cut the shoots just above ground level with scissors. Many types will regrow and can be cut several times.When a tray is finished, you can invert the soil mix, top it with a bit of fresh soil mix and replant; add it to the compost; or offer it to the chooks. Safety tips Use only organically certified or untreated seed. Avoid seed that may have been fumigated or treated with a fungicide. Pea sprouts harvested with scissors, growing in vermiculite

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3. TRAY CULTURE WITH SOIL

(see detailed information on growing microgreens)

magnesium, iron and potassium. They are recommended to prevent heart disease, hypertension and other circulatory system illnesses, as they help to regulate cholesterol and insulin. Days to Harvest

Seed Type Yield

Soaking Time (hours)

Quantity Used

Rinses per Day

Buckwheat

Harvest at 5 - 10 cm 5-6

Fenugreek Fenugreek is a very nutritious sprout, high in protein and carbohydrate, vitamins A, D, E and group B; protein (30%); minerals such as phosphorus, potassium, iron, calcium, magnesium and sulphur. Fenugreek sprouts stimulate the appetite and are recommended against anaemia and fatigue.

Sunflower

Harvest at 7 - 10 cm; before true leaves 8 - 12

Lentil Lentil sprouts have a sweet, crunchy, mild, nutty flavour. They should be eaten lightly steamed. Lentil sprouts are high in carbohydrate, protein (25%), fibre, iron, calcium, phosphorus, potassium and rich in vitamins A, B1, B2, B3, B6, B12, C, E. They help regulate cholesterol and blood sugar levels.

Peas 10 - 14

Use 1 1 cups per tray for buckwheat Wash & sunflower. seed; Use 2 - 3 cups Keep moist soak using a for peas. Fill 8 - 12 sprayer. tray with 2 cm hours Add diluted of soil. Do not then preorganic cover seed with sprout in nutrients soil instead cut a jar e.g. kelp to a piece of old sprouter the bath towel and until tiny sprayer. use it to keep roots seeds moist. appear. Remove when sprouts are 1-2 cm high. Harvest at 7 - 10 cm.

Linseed / Flaxseed Linseed is a highly nutritious seed, rich in Omega-3 fatty acids and lignin. It is a good source of vitamins, minerals, protein (20-25%), antioxidants and amino acids. Mung Bean The crisp and juicy sprouts are very nutritious, rich in protein (20%), iron, calcium, potassium, magnesium, phosphorus selenium, zinc and vitamins B1, B2, B3, B12, B17, E, A, C; they help regulate cholesterol. Best sprouted in the dark to produce long shoots. They should be eaten lightly steamed.

VARIATIONS ON A SPROUTING THEME - MICROGREENS or how to produce salad greens in the heat of summer

One of the frustrating things about our hot, Australian summers is that just when we want to eat fresh salads, the lettuces, rocket, spinach etc may all bolt to seed in the heat. Sprouts, of course, are a great addition to salads but there is another exciting, and easy gourmet choice. Salad greens can be grown as tiny leaf vegetables called microgreens. They are halfway in size between sprouts and salad mix.

What are microgreens? Microgreens are eaten as thin, delicate plants, the smallest possible variation on salad greens and herbs. They provide texture and colour when used as garnish, or exciting flavours when used as part of a salad mix.

Mustard as a microgreen

Mustard A hot and spicy sprout with a high level of antioxidants, protein (35%) and carbohydrate. They contain vitamins A, B, C; and minerals calcium, iron and phosphorus. They are believed to stimulate blood circulation and to be effective against fever and colds.

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Oat Grass Oat grass is high in vitamins A, B, C, E and K; calcium, chlorophyll, protein (15%), iron, lecithin, magnesium, pantothenic acid and potassium.

Lentil sprouts

Fenugreek sprouts

Mung Bean sprouts

2. SOIL-LESS TRAY OR SAUCER CULTURE

Seed Type Quantity Used Soaking Time (hours) Water & Nutrient Yield Days to Harvest

Onion Onion sprouts are easy to digest with a sweet onion flavour. The sprouts are highly nutritious and full of vitamins A, B, C; minerals such as calcium, phosphorus, potassium and sulphur; protein (20%), enzymes and amino acids. They are rich in chlorophyll which is necessary for cell renewal. Known to purify and detoxify the liver and bloodstream. Prefers warmer conditions to sprout and is a bit slow.

Cress

Wash seed then soak 4 - 8 hours.

4 Keep moist using a sprayer 1 cup 5-6

Radish and Daikon Radish is a spicy, hot, nutritious sprout. The tender leaves are rich in vitamins A, B1, B2, C, E and K; minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc; plus carotene, chlorophyll, amino acids, antioxidants and protein (35%). It is believed to help strengthen muscular tissues and to stimulate the immune system and the secretion of gastric juices thus improving the digestive process. Linseed / Flaxseed Dont soak the seed Barley Grass Wash seed then soak 8 - 12 hours

1 tbsp to a saucer, lined with layers of paper towel

Red Cabbage This makes a tasty combination mixed with mustard, broccoli or radish sprouts. It is an excellent source of vitamins, protein (35%) and high in fibre and minerals such as calcium, iron, phosphorus, iodine, magnesium, potassium, zinc, and sulphur. It is considered a preventative for cardiovascular disease.

Oat Grass

Wash seed then soak 1 - 4 hours

6-9

Sunflower Sunflowers are a truly delicious, crunchy sprout. Very nutritious, they are high in choline, linoleic acid, lecithin, vitamins A, B, C, D and E; calcium, chlorophyll, iron, magnesium, niacin, phosphorus, potassium, amino acids and protein (20-25%). They help to strengthen teeth and bones. They are also considered helpful in healing muscular pains and to balance the nervous system. Do not try to grow during the cooler months of the year.

WheatGrass

Wash seed then soak 6 - 12 hours

Use 1 - 2 cups per tray. Pre-sprout grain in jar or Keep bag until tiny moist roots appear. using a Line tray with Harvest at paper towel if sprayer. 10 - 15 Add there is a risk cm; may diluted of grain falling be cut through. Cover organic several nutrients seed with a times e.g. kelp piece of old to the bath towel and use it to keep sprayer. seeds moist. Remove when shoots are 1-2 cm high.

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1. SPROUTING IN A JAR, BAG OR DOME SPROUTER

Yield Days to Harvest 3-5

Seed Type 1 cups

Soaking Time (hours)

Quantity Used

Rinses per Day

Alfalfa

3-6

1 tbsp

2-3

Soybean It is recommended that soybean sprouts are eaten cooked. Soybean sprouts have a high content of lipids and proteins (20-25%), minerals such as potassium, phosphorus, calcium; vitamins A, C, E, K and group B. They help to reduce cholesterol and are also helpful against constipation due to their high percentage of fibre.

Broccoli

4-8

1 tbsp

2-3 Avoid seeds clumping 1 - 1 cups 3-6 2 - 3 cups 1 cups 1 - 1 cups 1 - 1 cups 4-5 4 2-5 2-4

Chickpea

8 - 12

1 cup

3-4

Wheat Grass Wheat grass is considered a highly nutritious and cleansing food source, rich in protein (up to 30%), carbohydrate; vitamins C, E, B, B17; minerals such as calcium, magnesium, phosphorus, sodium, potassium; amino acids, antioxidants, chlorophyll and enzymes. HINT: Only mix seeds together that have a similar growing time and requirements. Hand Juicer - Juices wheatgrass!

Fenugreek

8 - 10

1 tbsp

2-4

Lentil

5 - 12

1 tbsp

2-3

Mung Bean

4-6

1 tbsp

2-3

Mustard

1 tbsp

2-3 Avoid seeds clumping 1 - 1 cups 3-6 1 - 1 cups 10 12

Onion

8 - 12

2 - 3 tbsp

2-3

This is a less-expensive alternative to electric juicers; it is simple to use; lightweight, durable and compact. Its easy to store and set up by clamping onto a table and ideal to take travelling. Its unique design optimises the extraction and preservation of enzymes and nutrients. It can juice all types of fruit and vegetables including leafy greens such as herbs and wheatgrass. Comes with a strainer, juice jug and a 3-year warranty. Available from Green Harvest

Radish & Daikon 3-6

6 - 12

1 tbsp

ORGANIC STRATEGIES FOR NEMATODE PROBLEMS

2-3 Avoid seeds clumping

1 - 1 cups Wash off hulls on final rinse

2-3

Red Cabbage

Soybean

Nematodes or eelworms affect the growth of a wide range of Avoid 4 - plants, including rose, silverbeet, potato, carrot, tomato, - 6 8 1 tbsp 1 - 1 cups 3 lettuce seeds and zucchini. They areclumping tiny creatures that burrow into the roots of your plants and stimulate the development of galls, or lumps on the roots. The infected plants are stunted and they wilt wart-like 15 - rapidly in hotcup 24 1 weather. On -potatoes3they cups cause 3 - 5 3 5 - 4 can

Sprouting Dial Chart Everything you need to know about sprouts. Use the wheel to dial up your favourite variety, youll find step by step instructions on growing methods, required seed amounts, days to maturity plus info on taste, usage, health benefits, nutritional data and recipes. 37 full colour photos. Available from Green Harvest

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3 WAYS TO SPROUT

1.

DIFFERENT TYPES OF SPROUTING CONTAINERS

2.

3.

Traditional, where you use a sprouting jar, bag or dome sprouter. This is most suitable for sprouts that are pleasant to eat in their entirety (see pg 8). Soil-less tray culture, which is best for grains or other seeds that are not palatable themselves, but produce a nutritious, edible sprout to be cut e.g. wheatgrass. They are hardy enough not to need soil (pg 9). Tray culture with soil is used for microgreens. This method is useful for sprouts where the seed coat is tough and hard but the sprout is delicious and well worth growing e.g. sunflower (pg 10). Different seeds need different growing methods to be successful. Trays Tray sprouters are flat with drainage holes allowing leafy sprouts to grow straight up and receive maximum light. They can be as simple as using a Green Harvest seed raising tray or a recycled styrofoam box. They are particularly useful for sprouts where the seed hulls are hardy and too chewy to eat and where just the green tops and stems are harvested, by cutting off with scissors. This group includes delicious sprouts like buckwheat and sunflower, and most of the grain sprouts like wheatgrass, barley and oats. Jars To make your own jar sprouter choose a large glass jar with a wide, straight neck. Flywire or cheesecloth and a rubber band provide the lid. The covering needs to allow sufficient drainage and aeration, or mouldy sprouts will result. The Green Harvest Jar Sprouter works well as it comes with a built-in drainage stand. It is particularly important not to overcrowd the seeds in jar sprouters. Dome Sprouters The Green Harvest multi-level Dome Sprouter suits a wide range of seeds and makes it easy to produce a continuous supply of sprouts, as you can add additional levels every few days. Automatic Sprouters Electric tray sprouters are the Rolls Royce of sprouting equipment. They are worth considering if you eat a lot of sprouts and dont have the time to give your sprouts enough rinsing. Sprouting Bags The Green Harvest Hemp Sprout Bag is durable, naturally mould-resistant and will last for years. It is best for growing hulled grains and beans such as mung, lentils, peas, chickpeas, adzuki, soft wheat sprouts, rye, or barley. The bags hang up to save on bench space.

STEPS TO SUCCESSFUL SPROUTING

Sprouts can be produced all year round but keep in mind that the same rules apply as for successful seed germination in the garden. Just like all other seed, sprouting seed has a temperature range that is best for germination. Avoid very hot or cold periods; temperatures between 20C 28C work best. In winter a heated propagator tray can be helpful. Wash the seeds well in fresh water before soaking. Float off any leaf or twig debris. Small seeds that float off are usually not viable. The exception is onion which has to be encouraged to sink. Soak the seeds for the correct time; do not over or under soak. Oversoaking can kill your sprouts. Good aeration with a plentiful supply of oxygen gives life to the seed, so avoid soaking too much seed at a time and then overcrowding it in the sprouter. Never put the sprouting jar or bag flat to a surface where air cannot reach the seeds; all living things need to breathe. Poor drainage will also cause the seed to rot. Rinse at least twice a day. During hotter weather, rinse more often. Thorough rinsing is important as the water provides the moisture needed to activate growth, it also flushes away waste products and re-oxygenates the seed, but be gentle. If you cant be at home on hot days, refrigerate the sprouts until you get back. Under-rinsing will cause the seeds to shrivel and die, as will hot, direct sunlight. If seeds start to dry out, soak briefly and then drain well. Only start sprouts if you are available to look after them for the next 3 - 5 days. To produce green, leafy sprouts, daylight is important but always avoid direct sunlight. A kitchen bench is ideal for access to the sink for rinsing but windows need to provide sufficient light. Once the sprouts are ready, store them in the fridge. They store best when well drained, even dry to touch, in a container that breathes. They will go slimy pretty quickly in a plastic bag. Rinsing every few days and draining well will prolong their storage life. Any soaked seed or sprouts that are even slightly mouldy should be discarded.